Taijiquan Practice for Beginners

"In order to learn Taiji well, the first requirement must be diligence and perseverance. Taiji classics state: "Without perseverance there can be no gain" and "Learning Taiji is like rowing a boat against the flow of water; if you do not go forward, you will drift back." In order to glimpse the full wonder of Taiji and to attain a high level of skill, one must possess a will to carry on despite hardships, setbacks, frustration and boredom. From the beginning, students must be willing to commit themselves to a long-term goal and be patient during the process of achieving that goal. The process of learning takes time, and the necessary length of time must be allowed to understand the content of the teaching. One will not succeed if focus is only on the final product."
- "Chen Style Taijiquan: The Source of Taiji Boxing," Sim and Gaffney 2002: 212

Chen Style Tai Chi Short 18 Movements Form by Grandmaster Chen Zhenglei

Heavy rains in the North Sacramento Valley this past week; therefore, little opportunity for outdoor practice.

Chen Tai Chi Short 18 Form by Chen Zhenglei

Chen Style Taijiquan Short Hand Form, 18 Movements
Created by Grandmaster Chen Zhenglei

Bibliography, Resources, List of Movements, Resources, Links, Instructions, Comments
Webpage by Michael Garofalo

Chen Style Taijiquan

Tai Chi for Health by Grandmaster Chen Zhenglei

Lao Jia Yi Lu of Chen Taijiquan

"The training exercises of Taiji, like those from all the internal martial arts traditions of China, are designed to build gong. What does it mean to built gong? Physically, the accumulation of gong refers to constant improvements in balance, coordination, agility, flexibility, sensitivity, and strength or power. Mentally and spiritually, the accumulation of gong refers to improved awareness and confidence, and constant advancements toward realizing tranquility of heart and mind. These physical, mental and spiritual improvements are the benefits and purpose of practice. The priority of accumulating gong (as opposed to martial technique or trickery) is repeatedly emphasized in many of the most famous sayings from the oral tradition of the Chinese internal martial arts."
- Yang Yang, Taijiquan: The Art of Nurturing, The Science of Power, 2005, p. 5.

Chen Taijiquan

Chen Style Taijiquan, Old Frame, First Form, Section I, Movements 1-6

Chen Style Taijiquan (T'ai Chi Ch'uan): Bibliography, Links, Resources, Notes

A Beginner's Notes on Chen Style Taijiquan by Michael P. Garofalo, M.S.
Valley Spirit Taijiquan, Red Bluff, California

Chen Style Taijiquan, Old Frame, First Form, Laojia Yilu
Bibliography, Links, Resources, Notes, Commentary, Instructions

Old Frame, First Form, Section I, Movements 1-6
Notes, Comments, Illustrations, Directions, References

This week I have been learning and practicing movements 1-6 of Laojia Yilu.

Old Frame, First Form, Laojia Yilu, Chen Taijiquan

I updated the following two Chen T'ai Chi Ch'uan webpages this week:

Chen Taijiquan, Old Frame, First Form, Laojia Yilu, 74 Movements
Bibliography, Links, Resources, Information, List of Movements

Chen Taijiquan, Old Frame, First Form, Laojia Yilu, Section I, Movements 1-6
A Beginner's Notebook

Chen Taijiquan - Beginner's Notebook

I will be keeping some notes about my beginning practice of Chen Style Taijiquan in 2010. It is easier for me to write and publish my notes on a webpage rather than do so in a blog.

Chen Style Taijiquan - A Beginner's Notebook by Mike Garofalo

Chen Style Taijiquan: Bibliography, Links, Resources, Research, Lessons

Silk Reeling Exercises

I added some links, resources, quotes and comments to the Cloud Hands webpage on Silk Reeling.

Chan Ssu Gong, Chan Szu Chin, Chan Ssu Kung, Chan Si Gong, Chan Si Jing
Chen Style Taijiquan and Qigong
Spiraling Energy Exercises, Spiral Energy Qigong

Taiji Broadsword (Saber, Dan Dao)

I added some new resources and comments to my webpage on the Taijiquan Broadsword and to the webpage on the Chen Style Taijiquan Broadsword.

I have focused on the Chen Taijiquan Broadsword Form developed by Grandmaster Chen Zhaopei (1893-1972) in the 1930's. This saber form has 23 movements.
Chen Style Taijiquan Broadsword Form, List of 23 Movements (PDF)

Happy New Year

Happy New Year

Best wishes to everyone for a happy, healthy, and prosperous 2010. May we have peace and the chance to work to improve ourselves, families, neighbors, and communities.

I added some new materials to my Bear Frolics Qigong webpage.

Winter Greetings

Best wishes for a wonderful winter season in 2009-2010.

Happy New Year!!!

May we all enjoy peace, prosperity, good health, and happiness!

Take a peek at my webpages on December, January, and the Winter Season.

Bear Frolic Qigong

I've been busy updating and expanding my webpages on the Bear Frolic Qigong, and the Five Animal Frolics Qigong.

I should have the Bear Frolic Qigong webpage completed by the end of January, 2010. Take a peek and enjoy practicing the Animal Frolics as I have.

I plan to start adding video clips of me performing the Frolic Qigong exercises.

In 2010, I plan to work on various webpages at the Valley Spirit Qigong Website.

Lately, I've been practicing the Chen Broadsword 23 Form developed by Chen Zhaopei in the early 1930's and as taught by Chen Zhenglei in his book and DVD. I practice this form using my cherry wood cane.

Happy Holidays!

Yi Jin Jing Qigong

Dear Mr. Garofalo:

I am in awe of your dedication to research anything and everything that is related to Taijiquan (and other topics). On a weekly and/or monthly basis I return to your website. Your work is really helping to deepen my understanding of martial arts. You write in amazingly clear and concise terms. Thank you so much. I believe that your work, presented so freely on the Internet, is really invaluable. It is a huge gift.

I do have a question for you. If you don't mind. I have been practicing Yi Jin Jing for a number of years, as taught by the Chinese Contingent on their first trip to North America (and Vancouver) many years ago. I enjoy doing the form with more vigor and muscular tension, like you describe. It would be fun and very interesting to try your version. I would like to know if you have an idea as to when you might be completing your descriptions? Will you be providing pictures (or video) of your version of Yi Jin Jing soon? I look forward to learning your walking version.

I currently practice with Grand Master Shou-yu Liang and Master Helen Liang in downtown Vancouver, British Columbia. I train and practice, on a regular basis, 5 section, 24 form, 48 form, 32 sword, Sun, Fan, Chen, Xiao Yao, and various qigong exercises. So when I discovered your website online some time ago it was like finding buried treasure!

Last year, my Sifu gave me permission to teach and so now I have a small number of students that I instruct on the North Shore along with another Instructor who has been teaching tai chi for over 25 years. I teach only the basic forms, but in sharing what little I have learned about taijiquan I am learning so much more than I ever imagined. It is an incredible journey.

I look forward to your updates online.

Sincerely,

Josie L., North Vancouver, BC


Dear Josie,

Congratulations on completing the first phase of your studies and becoming an Assistant Instructor. Your dedication to practice and learning is praiseworthy. Grand Master Shou-yu Liang is a highly respected master of various martial arts and qigong styles.

I'm pleased you found something useful on my webpages.

I do intend to complete my research and provide a description of the Yi Jin Jing Qigong (Muscle Tendon Changing Classic Qigong). I hope to complete this project in the late Spring of 2010.

Best wishes for good health and much happiness,

Mike

Eight Section Brocade Qigong

Hi Michael;
Thank you for putting the information regarding the eight section brocade on your website. I have been practising the Ba Duan Jin excercises as related on this website; http://www.acupuncture-and-chinese-medicine.com/ba-duan-jin-exercise-set-1.html but feel this may have overdeveloped my biceps without developing my triceps, leading to some problems in the arms. (I'm seeing a massage therapist to check out what's happening and get some stretches to help).

So I decided to try out the eight section brocade version instead. However, a question, if it's not imposing. As regards the 'separating heaven and earth' movement, when the arms are up and down, with the palms facing up and down, do the fingers point inwards, (ie; towards the body) or forward and backward? I feel I may have got this wrong when practising Ba Duan Jin and wish to be able to do this properly.

Thanks and best wishes,
Symon from England


Symon,

There are numerous dumbbell exercises used to strengthen the triceps. Also, in the gym there are numerous tricep exercises using the pulley weights. You need to work the triceps from different angles to develop all three (tri) muscles in the back of the arm. Any decent bodybuilding or strength training book will show you what to do.

When I "separate heaven and earth" I flex both the wrist and hand. The upper palm is parallel with the ceiling and the fingers point towards inwards (towards the head). The lower palm is parallel with the floor and the fingers point inward towards the hips/thighs. Remember, you will see many variations in how the Ba Duan Jin is done. I use this exercise in my yoga classes.

Best wishes,

Mike

Eight Section Brocade, Ba Duan Gin Qigong

Returning to Blogging

Greetings to everyone,

We have been busy on home improvement and gardening projects for the last 50 days.

Our children and their families are visiting, starting today. Everyone is coming to our home for the Thanksgiving week festivities. We all have much to be thankful for.

Over the last month we have had a good deal of rain in the North Sacramento Valley. Over 6 inches have fallen in the Valley, and the mountains have a good snowfall. An excellent start to the rainy season (October-April) in the Great Valley of California.

Check out my Qigong or Taijiquan webpages!

I've been feeling quite chipper and energetic lately.

Check out this UTube video of a 90 year old Qigong Master, Master Duan, from Beijing. He is the kind of gentleman who lives a lifestyle that inspires us all.

Best wishes for a happy holiday season,

Mike

Heavenly Essence Qigong

Yesterday, I attended the one day workshop led by Liping Julia Zhu titled "Qigong for Health, Part I." The worshop was held at the Green Gulch Zen Farm near Stinson Beach, north of San Francisco.

Liping Julia Zhu is a licensced acupunturist and Taiji/Qigong teacher in San Francisco.

She taught is Part I of the Heavenly Essence Qigong. Emphasis was placed on theory and an introduction to practices: seated meditation, standing sword fingers posture, massage, tapping and patting, shaking, standing gathering, and walking.

"In this series we will study fundamental theories on 6 Golden Keys in Qigong practice, useful techniques of collecting True Qi, expelling Sick Qi and nourishing Good Qi as well as the 8 dynamic Qigong exercises of Life Preserving π, Moving like a Pupa and Filling Qi into Body, Shaking Qigong, Walking, Running, and Sleeping Qigong, Kidney-Lifting Qigong, Sound Opening the Arm Meridians Method. The emphasis of this series is to equip you with efficient tools in building up health and facilitating healing with ancient Chinese Qigong methods."

Qi Dragon Healing Center